Last week I started my new training program based on Andy Bolton’s advice. I have less than five weeks (!) until my next competition, so I had to speed up the periodisation slightly by starting at 60 per cent rather than 50 per cent. The weights felt crazy light so I can’t imagine doing even less than that. It has been hard to put my ego aside and not worry about what other people are thinking of my lame weights, and to also trust that this process is actually going to work.
I had a couple of the lamest workouts ever, and my lower body accessory exercises were seriously lacking. On the plus side, I actually started training for some of my events!
Sunday – Pressing
Narrow log press: 30kg x 8, 31.5kg x 2 x 8
Bench press: 20kg x 10, 30kg x 2 x 8
Farmers holds (per hand): 35kg x 20 secs, 55kg x 20 secs, 65kg x 40 secs
Strict barbell press: 20kg x 10, 30kg x 8 x 3
Face pulls: 45kg x 15, 50kg x 12 x 2
Given that I’m accustomed to overhead pressing twice a week, I’ve decided to just do the same percentages twice in one week rather than cut back to one workout. While the weights are still light, I will continue to do one day with two reps and the other day with five. I felt like a right loser bench pressing 30kg for just two reps. I wanted to wear a shirt that said “this is nowhere near my max – don’t judge me!” I also did some farmers holds as I haven’t done grip work in forever. Surprisingly, I was able to hold 65kg for a decent amount of time – my comp weight is 70kg per hand for a 15 metre drop and turn.
Monday – Squats
Back squats: 20kg x 10, 10, 57.5kg x 5 x 8
Standing leg curl: 10kg x 15, 15kg x 12 x 3
Cable pull-throughs: 55kg x 12 x 4
I had a migraine from hell so rushed through my squats and went home to drown in a sea of carbs.
Wednesday – Pressing
Narrow log press: 30kg x 8, 31.5kg x 5 x 8
Band-resisted barbell presses: 20kg x 10, 25kg x 5 x 4
Tricep lock-outs: 30kg x 8 x 3
EZ bar skull crushers: 20kg x 12 x 3
Rope pushdowns: 35kg x 10, 30kg x 12 x 2
Standing cable crunches: 15 x 5
I pleasingly managed all my accessory exercises as I trained in the middle of the day when the gym wasn’t rammed.
Thursday – Deadlifts
Deadlifts: 50kg x 8, 78kg x 2 x 8
Bent over barbell row: 50kg x 10 x 3
Lat pulldown: approx. 40kg x 15, approx. 50kg x 12 x 3
Dumbbell holds for grip: 25kg x 20s, 35kg x 60 secs x 2
I actually stuck to my proper rep range of just two reps, and focused on ripping the bar off the floor as quickly as possible. I was supposed to do front squats and trap bar deadlifts but didn’t have time – Em and I did this entire workout in 45 minutes as we were in a hurry to devour burgers!
Saturday – Pressing
Bench press: 20kg x 10, 32.5kg x 5 x 8
Band-assisted chin-ups: 4 x 5
Narrow log press: 30kg x 5, 35kg x 2 x 8
Cable overhead extension: 25kg x 15, 30kg x 15 x 3
Cable bicep curls: 25kg x 15, 30kg x 15 x 3
Kneeling cable crunches: 45kg x 15, 55kg x 15 x 2
I thought that going to the gym an hour before closing time on a Saturday would mean it would be quiet, but nope – it was absolutely packed with people like me who had nothing better to do! I had to wait almost half an hour to log press, which gave me the opportunity to practice my dismal chin-ups. I just realised that I trained abs twice this week – what the?!
My proper diet started last week. My goal is to lose 4kg before my comp. I already feel a bit leaner but I’m resisting the urge to step on the scale just yet. Dieting really sucks but I’m still consuming between 2000 and 2500 calories a day. I’m doing cardio three times a week (one dance class and two 15-20 minute sprint sessions) and I will also be starting proper events training this week, which will hopefully speed up my fat loss. I’d rather do a little extra cardio than cut calories. It is actually quite easy to diet when I’m not training heavy – go figure 😉
Have you ever followed a light weight, high volume training program?